Drop Push

Technique

How to perform Drop Push

1. Place two low, stable boxes, a matched pair of push-up blocks, or two broad flat weight plates at equal height, with room to land your hands on the floor between them.
2. Take a push-up position with one hand on each support and your toes on the floor, keeping your torso and hips aligned.
3. Use a short arm extension to unweight your hands, then move both hands inward off the supports.
4. Land with your hands about shoulder-width apart and bend your elbows to absorb the drop while keeping your body aligned.
5. Complete the catch under control; this version does not require an immediate explosive return to the supports.
6. Lower your knees and reset your hands on the supports before the next repetition.

Programming relevance

Muscles involved

Primary targets: Pectoralis Major Sternocostal Head, Pectoralis Major Clavicular Head.